HIGH BLOOD PRESSURE: DRIVING IT DOWN
April 23rd, 2009The good news is that there’s plenty you can do to beat high blood pressure. And while you’re on the way, you can have the satisfaction of knowing that you’ll be defying heart disease and stroke as well. In fact, researchers poring over data from the famed Framingham Heart Study have found that the combination of lower cholesterol levels, lower blood pressure, and a decline in cigarette smoking can dramatically reduce heart disease deaths. Here’s how.
Make a DASH for it. Even if you don’t already have high blood pressure, the results of a study called Dietary Approaches to Stop Hypertension (DASH) may make you want to run to your nearby produce stand. The 11-week study compared three diets: a standard high-fat American diet, which was the control diet; a diet high in fruits and vegetables; and a “combination diet” that was low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low-fat dairy products. When it was over, the average blood pressure for the combination diet group was 5.5 millimeters of mercury systolic and 3-0 millimeters of mercury diastolic lower than the control diet group. Among those with high blood pressure, the combination diet group’s average blood pressure was 11.4 millimeters of mercury systolic and 5.5 millimeters of mercury diastolic lower than the control diet groups.
A typical day of eating from the combination platter? It consists of 7 to 8 servings of grains (as in bread or cereal); 4 to 5 servings of vegetables; 4 to 5 servings of fruits; 2 to 3 dairy products; up to 2 servings of meat, poultry, or fish; and 2 1/2 servings of fat and oils (the equivalent of 2 1/2 teaspoons of oil).
Strive for fitness. Research has also shown that the fittest guys have the lowest blood pressures and cholesterol levels. And when followed over many years, the rate of death from cardiovascular disease is higher in the least fit than in the most fit. Thirty minutes of aerobic exercise at least three times a week is a good start. And add some weight training to the mix when you’re ready for more, suggests Dr. Pickering.
Pick up the pace. If you’re a runner concerned about high blood pressure, you may want to pick up the pace. Researchers from the National Runners Health Study discovered that running faster had a 13-3 times’ greater impact on lowering blood pressure than a leisurely jog. The researchers noted that “the principle should apply to any sustained and vigorous exercise, such as cycling and swimming.”
Tame your tongue. Does talking fast raise blood pressure? Researchers measured the blood pressures and heart rates of 111 cardiac patients as they read the U.S: Constitution rapidly for two minutes, then slowly for two minutes. Rapid reading triggered a rise in the subjects’ blood pressures and heart rates, according to the study. Never forget: You have the right to remain silent.
Shake the salt. Not all the experts agree, but for now it’s probably a good idea to limit salt intake to help shake high blood pressure. It may just bring it down a few points or even prevent it. The American Heart Association recommends eating no more than 6 grams of salt a day. In case you’ve never counted, a teaspoon of salt is about 6 grams. But when tracking your salt intake, keep in mind that lots of prepared foods contain massive amounts of added salt.
*2/36/5*
